Mindfulness and mindset

Relaxation is a very important part of the recovery from an Anxiety or depression disorder but also helps to recovery from or prevent daily stresses. The main relaxation technique we are going to be focusing on here MINDFULNESS. 

When was the last time you were driving, and you thought ‘how did I get here,’? you are in the shower and you are too busy thinking about the day ahead?, you are having a conversation but lose what the person is saying as your phone has distracted you?? Do you remember when you were a child, and you were happy simply focusing on one task, not worrying about the world around you…. telephone calls…. emails…. social media! THIS is the art of mindfulness, the here and now; however, the key is to ensure that the task is non-judgemental, in other words there is no right or wrong way to complete the activity. 

Mindfulness is a key component to preventing stress or anxiety by ensuring that the mind remains relaxed, it is bringing the mind into the HERE & NOW, forgetting about the past or future. This paying of attention is represented by both the inner thoughts and processes as well as the external, our environment. 

Some examples of Mindfulness would be:

· A mindful walk – making sure that we take in the environment, notice nature around us, remaining the present, what we are seeing and feeling at that time 

· Making a simple Lego model 

· Meditation/breathing exercise 

· Drawing/Colouring

· Playing with play do

· Crossword puzzle/Sudoku 

Simple breathing exercise – Lay on your back, eyes closed for 60 seconds, and focus on your breathing. Don’t change your breathing pattern, just focus on the in breath, and the out breath. Get ready as your mind will try to wander, however, use your breath as an anchor, focus on the in, and the out. 

Simple meditation exercise – Lay on your back, or sat in a comfy position, close your eyes and focus on your breath for 5 in, and 5 out, then imagine your body is full of sand, the plug on the bottom of your feet has been pulled out, you feel the sand draining from your body, slowly as your body relaxes, your head first, then arms, then limb by limb your body feels heavy, and relaxes. Once the sand has emptied, take 5 further breathes, in and out before opening your eyes. If you mind wanders use the breath as an anchor, concentrating on breathing in and out without change, before returning to the exercise. 

Body Space – Lay or sit in a comfortable position, again use your breathing as an anchor, focus on the breath in and out, not changing it at all, now slowly scan your body, feeling every sensation, not judging, just accepting. Now capture your thoughts, images and emotions, again not trying to change them in anyway, just accepting that they are there. Remain with your sensations for 2 minutes, when your mind wanders use your breathing to bring you back to the present. After the 2 minutes slowly open your eyes and be with the present. 

It is recommended that you complete a mindful activity each and every day. This could be completed whilst you are walking to work (Aim to notice 5 things on your way to work that you had not noticed before), whilst in the shower in the morning (feeling the presence of the water on your skin, the shampoo, the body wash) whilst having dinner (feeling the textures of the food, the taste, the smell), or during the evening instead of completing passive relaxation such as watching TV (making a Lego model/going for a walk). 

If you need help mastering some of these techniques then drop me an email james@jcperformancecoaching.co.uk or fill out the form on the website.